ceasom

Weight workout yesterday: Standing calf raises - 5 sets x 8 reps @ 300lbs - a new personal best Deadlifts - 5 sets x 8 reps @ 155lbs - a new personal best Db squats - 5 sets x 8 reps @ 100lbs Walking lunges - 2 sets x 10 reps each leg @ 50lbs Adductors & abductors each - 5 sets x 6 reps @ 140lbs Seated shoulder press - 5 sets x 10 reps @ 170lbs - a new personal best Db front raises - 5 sets x 6 reps each arm @ 35lbs Db lateral raises - 5 sets x 6 reps each arm @ 35lbs Db reverse flys - 2 sets x 6 reps @ 70lbs Today: 3.21 mile run in 30 mins, 9:27 overall pace, 316 calories.

Just an easy 3.1 mile run this morning - 30 minutes, 307 calories, 9:43 pace. Didn't have time for weights today - got out of work late.

Wednesday's workout: Cable crunches - 5 sets x 35 reps @ 140lbs V-ups - 5 sets x 10 reps @ body weight Cable push downs - 5 sets x 6 reps @ 110lbs Trciep extns machine - 3 sets x 8 reps @ 50lbs Dips - 5 sets x 12 reps @ body weight Db bicep curls - 5 sets x 8 reps @ 30lbs Preacher curl machine - 3 sets x 8 reps @ 70lbs Bench press - 1 set x 6 reps @ 135lbs, 4 sets x 6 reps @ 140lbs Cable row - 5 sets x 7 reps @ 225lbs Today's workout: 5.30am run = 5.7 mile run with middle 3 as tempo. Average pace 8:59, in 51 minutes, 554 calories. Miles 2,3,& 4 run in negative splits, with the fastest mile being 7:43 Weights today: Standing calf raises - 5 sets x 8 reps @ 295lbs Deadlifts - 5 sets x 6 reps @ 135lbs Db squat jumps - 5 sets x 8 reps @ 40lbs Db cross-over step ups - 5 sets x 10 reps each leg @ 50lbs Hip abductors & adductors each - 5 sets x 6 reps @ 140lbs Seated shoulder press - 5 sets x 10 reps @ 165lbs Db front raises - 5 sets x 6 reps each arm @ 35lbs Db lateral raises - 5 sets x 6 reps each arm @ 35lbs Db rear flys - 5 sets x 6 reps @ 70lbs total Cable crunches - 5 sets x 35 reps @ 140lbs Phew!

Taking a recovery day today. Partially because I'm tired, but mainly because I have to be in work early for an 11 hour day without any breaks... But here's what I did yesterday, which wasn't much... I think working out for 12 days straight showed in my lack of energy yesterday. Another reason for a recovery day! Standing calf raises - 5 sets x 8 reps @ 295lbs Db squats - 3 sets x 8 reps @ 80lbs, 2 sets x 8 reps @ 100lbs Db straight legged deadlift - 5 sets x 10 reps @ 110lbs Walking lunges - 2 sets x 10 steps each leg @ 50lbs Seated shoulder press - 5 sets x 10 reps @ 165lbs Db front raises - 5 sets x 6 reps each arm @ 35lbs Db lateral raises - 5 sets x 6 reps each arm @ 35lbs Db rear flys - 5 sets x 6 reps @ 70lbs

Super hot today - 110 degrees and humid! Went running at 8am, was already 80 when I left and 93 when I got back. 8.25 miles in 1 hr 31 mins, 831 calories, a slow 11:09 pace.

Yikes, just learned that the Smith machine bar is calibrated to effectively only be the equivalent of 15lbs... didn't know that until now, so all those times I thought I was lifting 145 or 155? Yeah, not even So... going to try to move away from the Smith machine to the standard bench press and see how I do. I still have some residual pain in my shoulder joints and my elbow tendons started hurting today too, so I think that's because I upped the workouts this week. So here's what i did today: Lat cable pull downs - 5 sets x 6 reps @ 130lbs Db pull overs - 5 sets x 10 reps @ 40lbs Low cable row - 5 sets x 10 reps @ 210lbs Bench press - 5 sets x 6 reps @ 135lbs Incline bench, 1 set x 6 reps @ 105lbs, 4 sets x 6 reps @ 115lbs Db flys - 5 sets x 10 reps @ 50lbs total Cable crunches - 5 sets x 35 reps @ 140lbs So not too much of a workout today

3.15 mile easy run this morning in 29 minutes. Average pace 9:19, 309 calories. Weights after work: Cable crunches - 5 sets x 35 reps @ 140lbs V-ups - 5 sets x 10 reps @ body weight Farmer's walk - 3 sets x 60 seconds @ 80lbs Db bicep curls - 5 sets x 8 reps each arm @ 30lbs Db incline bicep curl - 5 sets x 8 reps each arm @ 30lbs Db bicep concentration curls - 5 sets x 6 reps each arm @ 30lbs Overhead tricep db extension - 5 sets x 10 reps each arm @ 15lbs

5:30am speedwork run this morning: 4.16 miles in total. 1 mile warm-up, 3 x 800m @ 8:00 pace with 400m jogs, 1 mile cool down. Weights after work: Standing calf raises - 5 sets x 8 reps @ 295lbs Deadlifts - 5 sets x 6 reps @ 115lbs Db squat jumps - 5 sets x 8 reps @ 40lbs Single leg squats - 2 sets x 6 reps each leg @ body weight Hip adductors & abductors each - 5 sets x 6 reps @ 140lbs Db cross over step-ups - 5 sets x 10 reps each side 2 60lbs Seated shoulder press - 3 sets x 10 reps @ 160lbs, 2 sets x 10 reps @ 165lbs (woohoo!) Db front raises - 5 sets x 6 reps each arm @ 35lbs Db lateral raises - 5 sets x 6 reps each arm @ 35lbs Reverse db flys - 5 sets x 6 reps @ 70lbs Barbell overhead shrugs - 5 sets x 12 reps @ 65lbs Cable crunches - 5 sets x 35 reps @ 140lbs Rotation cable chops - 5 sets x 6 reps each side @ 70lbs Phew!

Tired and achy from mixing up the weight workouts, but... Cable crunches - 5 sets x 35 reps @ 140lbs V-ups - 5 sets x 10 reps @ body weight Resistance cable chops - 5 sets x 10 reps each side @ 50lbs Db bicep curls - 5 sets x 6 reps each arm @ 30lbs Db bicep concentration curl - 5 sets x 6 reps each arm @ 30lbs Tricep overhead extensions - 5 sets x 10 reps each arm @ 15lbs Cable push downs - 5 sets x 6 reps @ 110lbs Farmers walk - 3 sets of 60 seconds @ 80lbs

3.1 mile run this morning - man was it hard on those tired legs after yesterday's weights and swim! 9:51 average pace, so not great, but this was meant to be an easy run anyway Then weights: Pulls ups with leg raises - 5 sets x 6 reps @ body weight Db pull overs - 4 sets x 10 reps @ 40lbs High cable row - 4 sets x 10 reps @ 200lbs Cable crunches - 4 sets x 35 reps @ 140lbs Db flys - 4 sets x 10 reps @ 50lbs - had pain in left shoulder so took it easy. Missed bench presses. Planks & side planks

Day off work today so pushed the workout - phew! Standing calf raises - 5 sets x 8 reps @ 295lbs Straight leg deadlift - 5 sets x 6 reps @ 115lbs Deadlift - 5 sets x 6 reps @ 95lbs Hip adductors and abductors each - 5 sets x 8 reps @ 130lbs Seated shoulder press - 4 sets x 10 reps @ 140lbs Db front raises - 5 sets x 6 reps each arm @ 35lbs Db lateral raises - 5 sets x 6 reps each arm @ 35lbs Db rear flys - 5 sets x 6 reps @ 70lbs total Barbell overhead shrugs - 5 sets x 12 reps @ 45lbs Cable crunches - 4 sets x 35 reps @ 140lbs V-ups - 4 sets x 10 reps @ body weight Then 30 minutes swimming to complete half a mile, 850 metres. Now time to rest!

90F with 30% humidity but... 8.4 mile run in 1 hr 27, average pace 10:27, 843 calories

Awesome weight workout for back & chest today - really pushed the weight so lifted heavier than ever before Pull ups with hanging leg raises - 5 sets x 6 reps @ body weight Lat cable pull downs - 5 sets x 6 reps @ 130lbs Db lat pull overs - 4 sets x 10 reps @ 35lbs Seated back extns - 4 sets x 20 reps @ 180lbs Smith upright row - 5 sets x 6 reps @ 115lbs Cable rows - 5 sets x 10 reps @ 210lbs Smith bench - 5 sets x 6 reps @ 155lbs Smith incline bench - 5 sets x 6 reps @ 155lbs Smith decline bench - 5 sets x 6 reps @ 155lbs Db flys - 4 sets x 10 reps @ 50lbs total Front planks - 3 sets x 60 seconds.

Thursday: Pulls ups with hanging leg raises - 5 sets x 6 reps @ body weight Seated back extns - 3 sets x 20 reps @ 185lbs Smith bench, incline, decline each - 5 sets x 6 reps @ 145lbs Cable crunches - 4 sets x 35 reps @ 140lbs V-ups - 3 sets x 12 reps @ body weight Friday: Cable crunches - 4 sets x 35 reps @ 140lbs Cable rotational chops - 5 sets x 6 reps each side @ 60lbs Cycle crunches - 5 sets x 25 reps @ body weight Bicep curls & incline bicep curls each - 5 sets x 6 reps each arm @ 30lbs Db concentration bicep curls 5 sets x 6 reps each arm @ 30lbs Tricep cable push downs - 5 sets x 6 reps @ 110lbs Tricep db extens - 5 sets x 6 reps each arm @ 25lbs

Legs & arms workout today, along with some core: Cable crunches - 4 sets x 35 reps @ 140lbs V-ups - 3 sets x 10 reps @ body weight Stability cable chops - 3 sets x 8 reps each side @ 60lbs Standing calf raises - 4 sets x 12 reps @ 275lbs Db straight leg deadlift - 4 sets x 10 reps @ 90lbs Seated leg extns - 4 sets x 10 reps @ 120lbs Seated leg press - 4 sets x 16 reps @ 275lbs Hip adductors & abductors - both 3 sets x 10 reps @ 120lbs DARD - 3 sets x 10 reps @ 20lbs Db bicep curls - 3 sets x 8 reps each arm @ 30lbs Incline db bicep curls - 3 sets x 8 reps each arm @ 30lbs Db bicep concentration curls - 3 sets x 10 reps each arm @ 25lbs Cable push downs - 4 sets x 8 reps @ 110lbs Db tricep extens - 3 sets x 10 reps each arm @ 20lbs

6am run this morning - 3.2 miles in 31 minutes, 335 calories. Weights after work: Cable crunches - 4 sets x 30 reps @ 140lbs Db side bends - 3 sets x 10 reps each side @ 30lbs Cable chops - 3 sets x 8 reps each side @ 60lbs Seated shoulder extns - 4 sets x 10 reps @ 160lbs Lateral db raises - 4 sets x 10 reps each arm @ 30lbs Db front raises - 4 sets x 10 reps each arm @ 30lbs Reverse flys - 4 sets x 10 reps @ 60lbs Seated back extns - 3 sets x 20 reps @ 180lbs Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight Low cable row - 4 sets x 10 reps @ 210lbs Db bench - 4 sets x 10 reps @ 80lbs Incline db bench - 4 sets x 10 reps @ 70lbs Planks & bird dogs

Too my daughter with me to the gym today, so didn't get too much achieved, but... Standing calf raises - 4 sets x 12 reps @ 275lbs Seated leg extensions - 4 sets x 10 reps @ 120lbs Db straight leg deadlifts - 4 sets x 10 reps @ 90lbs Seated leg press - 4 sets x 16 reps @ 255lbs Hip abductors & adductors each - 3 sets x 10 reps @ 120lbs Cable crunches - 4 sets x 30 reps @ 140lbs Planks & side planks

Saturday: Db bicep curls - 3 sets x 8 reps each arm @ 30lbs Tricep cable push downs - 3 sets x 8 reps @ 110lbs Straight leg db deadlift - 4 sets x 10 reps @ 90lbs Seated leg extns - 4 sets x 10 reps @ 120lbs Seated leg press - 4 sets x 16 reps @ 255lbs Standing calf raises - 4 sets x 12 reps @ 275lbs Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight Planks & side planks Cable crunches - 4 sets x 30 reps @ 140lbs Sunday: Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight Cable rows - 4 sets x 10 reps @ 210lbs Seated shoulder press - 4 sets x 10 reps @ 160lbs Seated back extns - 3 sets x 20 reps @ 180lbs Smith bench press - 3 sets x 10 reps @ 135lbs Smith incline bench - 3 sets x 10 reps @ 135lbs Smith decline bench - 3 sets x 10 reps @ 135lbs Cable crunches - 4 sets x 30 reps @ 140lbs Upright rows - 3 sets x 8 reps @ 105lbs Cable chops - 3 sets each side x 8 reps @ 60lbs Reverse cable chop - 3 sets each side x 8 reps @ 30lbs Russian twist with medicine ball - 3 sets x 16 twists @ 12lbs Monday: 3.1 mile (5k) run, 29 minutes, 323 calories

OMG Where have I been for the lats week or so?!? Been forgetting to log workouts So Monday was a leg and arms workout day (can;t remember what I did now!) Tuesday was a 5k run in 27 minutes, hot and humid. Wednesday - went to the gym after work, got undressed in the locker room, realized had put two shirts in my bag instead of one shirt and one shorts so had to get dressed again and headed home! Ended up doing foot strengthening stuff (hoping around in multiple directions on one foot - see www.runnersworld.com/foot and you'll know what I mean!) and core, like planks and crunches. But today... I made it to the weight room AND ran on a treadmill Here's what I did: Pulls ups with hanging leg raises - 3 sets x 8 reps @ body weight Seated back extns - 3 sets x 20 reps @ 185lbs Seated shoulder press - 4 sets x 10 reps @ 160lbs Db lateral raises - 4 sets each arm x 10 reps @ 30lbs Db bench - 4 sets x 10 reps @ 80lbs Cable crunches - 4 sets x 30 reps @ 140lbs 40 mins on the treadmill, average 9:40 pace, 4 miles.

10 mile run this morning in yukky soupy hot overcast weather... and that was leaving at 6.30am! It was already 85 degrees when I left. 1031 calories, 1 hr 48 mins. Nowhere near one of my better runs, but I did it. As soon as I got home, my daughter said "Dad, can we go a bike ride?". It's been so long since she wanted to do that, so... off we went. I grabbed a quick shower, a banana, a glass of water, and right back out again. Nice and leisurely along the river path though... 3.7 miles in 35 mins, so not hard, just hot and humid. Ilaria was pooped, but as soon as she got in the car to come home, she said, "Daddy, can we go swimming today?" LOL Now I'm a dedicated dad, but she went swimming yesterday, and she'll be going swimming with camp tomorrow, so... no sweetie, we're staying home for the rest of the day

Cycled to and from the gym this morning :0 Here's what I did while there... Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight Cable lat pull downs - 4 sets x 8 reps @ 120lbs Cable rows - 4 sets x 10 reps @ 200lbs Seated back extns - 3 sets x 20 reps @ 185lbs Upright rows - 3 sets x 8 reps @ 95lbs Seated shoulder press - 4 sets x 10 reps @ 160lbs Db lateral raises - 4 sets x 8 reps each arm @ 35lbs Db front raises - sets each arm x 10 reps @ 30lbs Reverse db flys - 4 sets x 8 reps @ 60lbs Smith bench press - 4 sets x 8 reps @ 135lbs Smith incline bench - 4 sets x 8 reps @ 135lbs Decline bench - 4 sets x 8 reps @ 145lbs Cable crunches - 4 sets x 40 reps @ 140lbs

Upper body workout yesterday: Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight Cable lat pull downs - 4 sets x 8 reps @ 110lbs Low cable rows - 4 sets x 10 reps @ 200lbs Seated back extns - 3 sets x 20 reps @ 180lbs Upright rows - 3 sets x 8 reps @ 95lbs Seated shoulder extns - 4 sets x 10 reps @ 160lbs (new personal best, woohoo!) Db lateral raises - 4 sets x 10 reps each arm @ 30lbs Db front raises - 4 sets x 10 reps each arm @ 30lbs Db reverse flys - 4 sets x 10 reps @ 50lbs Smith bench press - 4 sets x 8 reps @ 135lbs Smith incline bench - 4 sets x 8 reps @ 135lbs Smith decline bench - 4 sets x 8 reps @ 145lbs Cable crunches - 4 sets x 30 reps @ 140lbs Cycled to and from the gym too Legs and arms workout today: Db bicep curls - 3 sets x 8 reps each arm @ 30lbs Db incline bicep curls - 3 sets x 8 reps each arm @ 30lbs Db concentration curls - 3 sets x 8 reps each arm @ 25lbs Db tricep extns - 3 sets x 10 reps each arm @ 15lbs Db cable push downs - 3 sets x 8 reps @ 110lbs Db straight leg deadlift - 4 sets x 10 reps @ 80lbs Leg extns - 4 sets x 10 reps @ 120lbs Seated leg press - 3 sets x 16 reps @ 255lbs Standing calf raises - 4 sets x 12 reps @ 275lbs

Leg & arms workout today: Seated leg extns - 4 sets x 10 reps @ 120lbs Seated leg press - 4 sets x 16 reps @ 255lbs Standing calf raises - 4 sets x 12 reps @ 275lbs Straigh leg db deadlift - 4 sets x 10 reps @ 80lbs Hip adductors and abductors each - 4 sets x 10 reps @ 130lbs Db bicep curl - 3 sets each arm x 8 reps @ 30lbs Db incline bicep curl 3 sets each arm x 8 reps @ 30lbs Db concentration bicep curl - 3 sets each arm x 8 reps @ 25lbs Cable push downs - 3 sets x 8 reps @ 110lbs

10 mile run on Sunday in 94 degrees. 1 hr 45 minutes. Cycled to and from the gym today, as well as to and from work. So almost an hour cardio in total. Here's what I did in the weight room: Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight Cable lat pull downs - 4 sets x 8 reps @ 120lbs Seated cable rows - 4 sets x 10 reps @ 200lbs Cable crunches - 4 sets x 30 reps @ 140lbs Shoulder press - 4 sets x 10 reps @ 150lbs DB lateral raises - 4 sets x 10 reps each arm @ 30lbs Db front raises - 4 sets x 8 reps each arm @ 30lbs Reverse db flys - 4 sets x 8 reps @ 50lbs Smith bench press - 4 sets x 10 reps @ 135lbs Incline Smith bench - 4 sets x 8 reps @ 135lbs

I've been cycling to and from work again this week... this could become a habit! Cycled to and from the gym this morning too. Had a 2 hour upper body workout: Pull sups with hanging leg raises - 3 sets x 8 reps @ body weight Cable crunches - 4 sets x 30 reps @ 140lbs Low cable rows - 4 sets x 10 reps @ 200lbs Cable lats - 4 sets x 8 reps @ 120lbs Seated back extns - 3 sets x 20 reps @ 180lbs Seated shoulder press - 4 sets x 10 reps @ 150lbs Db lateral raises - 4 sets each arm x 8 reps @ 30lbs Db front raises - 4 sets each arm x 8 reps @ 30lbs Db reverse flys - 4 sets x 8 reps @ 50lbs Smith bench press - 4 sets x 8 reps @ 135lbs Smith incline bench - 4 sets x 8 reps @ 135lbs Smith decline bench - 4 sets x 8 reps @ 145lbs Now for lunch, then take my daughter to her swimming lesson, followed by an afternoon at the movies watching Brave